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9 Moves to Firm and Burn

Posted By The FIRM Master Instructor Team On March 23, 2010 @ 4:38 pm In Fitness | 1 Comment

By The FIRM [1] Master Instructor Allie Del Rio [2]

These nine simple moves will help you tone your upper and lower body and burn major calories.

This complete routine includes heavy upper and lower body combination exercises to keep your entire body moving and isolated muscle movements to sculpt and tone. Not only do you get a total body workout [3] with just nine simple moves and two sets of dumbbells [4], you’ll also burn major calories [5]. Quick transitions from one exercise to the next, alternating upper and lower body moves, and combining them into one move are all effective ways to turn a sculpting routine [6] into a cardiovascular workout as well.

All fitness levels can benefit from this routine. Any time you try something new, it’s a good idea to begin slowly, without a lot of resistance, about three to five pounds. Once that feels comfortable, use the chart below for guidance.

Fitness level Combination exercises Isolated exercises
Beginner 3-5 pounds 5-8 pounds
Intermediate 5-8 pounds 8-10 pounds
Advanced 8-10 pounds 10-12 pounds

Remember that for any sculpting workout to be effective, you must use a weight that is challenging. When your exercise form is correct, increase your resistance for continued results.

the-firm-logo [7]The FIRM Master Instructor Team blog is shared courtesy of The FIRM Believers Club [7], an online community that helps you reach your fitness goals. With maximum-efficiency home workouts, support and motivation from The FIRM Master Instructors, daily tips, personalized workout rotation calendars, and access to other members through discussion boards, The FIRM Believers Club provides all the tools you need to get in the shape you want.

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URL to article: http://blog.gaiam.com/9-moves-to-firm-and-burn/

URLs in this post:

[1] The FIRM: http://www.firmdirect.com/firm/ecs/main/join.html?utm_source=GaiamLife&utm_medium=website&utm_campaign=GLSizeDoesntMatter

[2] Allie Del Rio: http://www.firmdirect.com/firm/p/AllieDelRio.html

[3] total body workout: http://life.gaiam.com/gaiam/p/5-Min-Total-Body-Shaping-Workout-from-The-FIRM.html

[4] dumbbells: http://www.gaiam.com/product/the+firm--174-+cardioweight--153-+system.do?SID=WG107SPRTAPEMACS

[5] burn major calories: http://life.gaiam.com/gaiam/p/5-Workout-Techniques-to-Burn-Major-Calories-in-Less-Time.html

[6] sculpting routine: http://life.gaiam.com/gaiam/p/5-Time-Crunch-Sculpting-Moves.html

[7] Image: http://www.firmdirect.com/firm/ecs/main/join.html?utm_source=GaiamLife&utm_medium=website&utm_campaign=GLBodyFixups

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